The best diet for heat is the Mediterranean diet based on vegetables, fruits, whole grains and yoghurts. Don't forget about lunches, but adjust them to the weather, e.g. replace soups with coolers. Don't underestimate hydration and avoid alcohol. See what foods keep the body in good shape on hot summer days?

The bestdiet for heatare light dishes, rich in vegetables and fruits, filled with he althy, least processed products, with a daily dose of milk and yoghurt, sea fish and white poultry meat instead of pork chops, without fattening and heart-weakening fats, sweets and alcohol. Here is the perfectdiet for hot days.

Diet for heat will lower body temperature

When the temperature rises, the appetite decreases. Fortunately, there are products that have a cooling effect. What to eat on hot days?

YOGHURTS- refresh and support digestive problems caused by high temperature. They contain a lot of calcium and are easier to digest than milk. When paired with fruit, the yogurt turns into a delicious, cool cocktail, perfect for afternoon tea!

FRUIT- choose oranges, watermelons, melons, pears, apples, i.e. fruits that regulate the level of body hydration.

GARLIC- its taste is not refreshing. However, you should know that garlic improves blood circulation, stimulating the body to natural cooling.

- Avoid the caloric traps - advises Dr. Magdalena Białkowska, specialist in the field of dietetics at the Institute of Food and Nutrition. We have known for a long time that our he alth in 52 percent. depends on lifestyle, 22 percent from the environment in which we live, and only 16 percent. from inherited genes. In summer, it is primarily worth increasing physical activity and changing your diet to a more valuable one. The power of cheap fruits and vegetables supports this task. Eat fruit in its natural form (if juices, then freshly squeezed). Do not shy away from unrefined products that contain valuable fiber. Spice up your breakfasts with iron-enriched muesli. However, limit your consumption of beef.

Diet for heat: cold dinner

When temperatures exceed 30 degrees C, you may not want to eat a hearty two-course dinner. Nevertheless, we cannot forget about him. Instead of hot soup, let's choose cold soup based on kefir or natural yoghurt. Rememberingabout fresh fruit or vegetables in every meal, let's prepare a salad for the main course. To make it more filling, add cheese or mozzarella and a handful of brown rice to lettuce, peppers and tomatoes. The dish seasoned with fresh herbs and a tablespoon of olive oil will be easy to digest and will support the absorption of vitamins from vegetables.

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Diet for heat: drink more

Regardless of whether you are thirsty or not, you should drink a minimum of 2 liters of fluid a day. Ideally, they should be mineral waters, juices, herbal or fruit teas. Doctors do not recommend caffeinated drinks due to its diuretic and stimulating effects. Remember that any increase in body temperature above 37 degrees increases the body's need for water by 500 ml. But the elderly, sometimes children, do not feel thirsty. Therefore, you need to make sure that they drink the right portion often and a little bit.

The human body consists mainly of water - our muscles contain about 75 percent, blood - about 82 percent, and the brain almost 76 percent. It is no wonder then that an adult can survive only seven to ten days without water (thirty without food) under average temperature and humidity conditions, appropriate for a temperate climate. Since the fluids circulating around our body carry the necessary organic and inorganic compounds to each cell, let's make sure that they are really good quality juices.

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Diet for hot weather: don't eat ice cream in heat!

When the body needs immediate cooling, we eagerly reach for ice cream or water from the refrigerator. When eaten greedily, they can cause a cold or strep throat. The sudden temperature difference will cause a thermal shock, and the unpleasant effects of the disease will keep us in bed for up to several weeks.

Important

If you need to take diuretics and constipation, be sure to drink double the amount of water. Otherwise, the threat of dehydration becomes real.

Supplement s alt, but only when it is missing in your daily diet

You sweat more when it's warm. By cooling down the body, sweat protects it from overheating. Unfortunately, along with sweat, water and mineral s alts are removed from the body. And these must be supplemented, because their shortage is not a trivial matter. Then weakness increases andexhaustion, anxiety, lack of appetite, nausea, you are in danger of calf cramps.

Does this mean that you need to s alt the water in hot weather?Not necessarily, because you need to know that instead of the recommended dose of about 6 g of s alt per day, we consume as much as 17 g on average. also excessive care for s alting the water in hot weather is not necessary. Even if we limit the s alt in our meals, there is enough hidden sodium chloride in the semi-finished products (e.g. cold cuts).

Cold beer will quench your thirst on hot days?

It is said that in heat there is nothing better than a cold beer. Nothing could be more wrong! When the air temperatures are high, you should not drink alcohol. On hot days, we get drunk faster, it is easier to faint or dizzy. Alcohol dehydrates the body, as does coffee. Remember to be especially careful about alcoholic beverages.

Avoid light products

If you've decided to lose a few kilos of excess weight in the summer: don't get caught in the trap of light products, which often have a higher percentage of fat than regular ones, avoid the super caloric so-called. soft drinks (alcohol is absorbed quickly and promotes weight gain, because it increases the appetite), avoid all street gastronomy from a distance and forget about ice cream.

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Diabetes